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Upright Rows: Another Multijoint Delt Movement. You pull a barbell or dumbbell from below your waist to the top of your chest using a close grip. Many lifters combine this move with either their back or shoulder workout since it involves both body parts. Reverse-Grip Barbell Row. PURPOSE OF EXERCISE: A heavy cheating movement for advanced bodybuilders to strengthen the entire shoulder girdle and upper back. Revisit upright rows. In the article below, I’ll explain these exercises in detail — including how, why, and when to incorporate each into your training program. The upright row is typically done with a close grip (about half of shoulder width) because it allows the elbows to raise higher than the shoulders for maximum range of motion (ROM). The upright row is best done with a light to medium weight at first to be as safe as possible. But, few are aware of … BB Barbell SUMO DEADLIFT to UPRIGHT ROW FB. Overhead presses aren't the only kind of multijoint movement for the shoulders; upright rows are in that category too. Our upright row standards are based on 72,000 lifts by Strength Level users. EXECUTION: (1) Choose a heavy barbell and grasp it with an overhand grip, hands about 12 inches apart. The upright row has been shunned the last decade as a shoulder killer. However, as Dan John says, there aren't many contraindicated exercises, but there are contraindicated people. You don’t want to go too heavy because you will likely incur an injury at some point especially if you’re not experienced enough with knowing your body well enough. Posted on December 17, 2013 by tavi castro. The elbows push the motion. There's greater lower back involvement with a 80-90 degree row compared to a 45-degree row, but the lower back is only stressed excessively if too much weight is being used and the low back rounds. Instead, go in front of the head when doing very heavy presses, he recommends. 5. Yates Rows Take Stress Off the Lower Back. Let the bar Upright row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. So if the upright row bothers your shoulders, it might be that you're doing them wrong. If you still want to work upper traps, do some heavy shrugs. HEAVY UPRIGHT ROWS. Defining Difference: The reverse-grip (supine) barbell row was the version favored by six-time Mr. Olympia Dorian Yates, owner of one of the most insanely thick backs ever, in his competitive heyday. As advertised, Upright Rows put you in a standing, upright position. In fact, when performed with a slightly more upright torso (somewhere around 30 degrees), this exercise is often called the Yates row. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. As with all resistance exercises, performing the exercises with the correct form is way more important than lifting heavy. 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